This Week 

DECEMBER “$62 Beat the Rush” PROMO:

–From now until we sell out, we are selling just (30 per location) limited edition $62 memberships per location, first come first. It’s an excellent way for those folks you know who have been on the fence to lock up their January membership before the January rush happens, at our final discounted rate of the holiday season.

Current members? When you refer a friend, you’ll receive your next month’s membership for just $62 when they list you as a referral.

New December members? Start right away, or purchase in December for January activation. But act fast, we’re only selling 30.

JOIN HERE –> https://perform-360.com/join-performance360-special/

HOLIDAY HOURS

–As you may recall, in PB and Crown Point, every year we go down to one location during the holidays due to member travel and decreased demand for class times. As a heads up, Wednesday, the 18th – Sunday, the 29th we will only be operating PB classes out of the Gresham location (Bay Park and OB will be on regular hours).

–There will also be no specialty classes in PB during that time frame.

–Pay careful attention to the time and location of your class time before registering as some times will temporarily shift.

–We will be closed as a business the 24th, 25th, and the 26th as to give our coaches a much deserved break over the holidays. Our coaches work holidays all year round in order to support our ability to attend classes on days like Thanksgiving, July 4th, and more, and we want them to be able to enjoy some time away from the gym to recharge for what promises to be a great 2020.

–We will be closed New Year’s Day.

PROGRAMMING:

“Misfit Toys”

As with every holiday season and the shortened or adjusted weeks that come with it, the final four weeks of the year is a varied format featuring a combination of different workouts, focuses, lifts, and formats.

2020, BLOCK 1 will start Monday, January 6th.

MONDAY

 

PSC

“Hermey”

Reps for Goal For 22’
10/5 Back Squats
10 KB Lawnmower Rows
10 Plate GTOs
20″/s Side Plank

Then. Pick Your Poison:
20 Hell Trots
OR
“Mr. Brown”
For Time

5R, Heavy (70%): More strength focus
10R, Muscle (60%): More muscle focus
10R, Light (40%): More conditioning focus

Performance Option: 4 Tempo Back Squats (3-2-x-1)

SPECIALTY CLASSES

MUSCLE

First.
10 Tempo Bench Press @60% (20×1)
10 Seated Band + Towel Face Pulls
(x4)

Then.
15-12-10-8
DB Bench
BB UH Grip Rows
8 Band Push-Ups
(x4)

Last.
10/s KB Lawnmower Row
15/10 Ring Push-Ups
(x3+)

FIT

Complete AFAP
20 Renegade Rows + Spiderman Crunch
20 OH KB Swings
300m Run
(x3)

20 DB Snatch
20 Goblet Rev Lunge
300m Run
(x3)

20 Rope Waves
10 DB Sumo Squat
60m FR Carry
8 Cal AB
(x5)

TUESDAY

 

PSC

“Yukon Cornelius”

For 25’
8 BB Front Rack Lunges
4 OTB Burpees
12 KB Archer Rows
(x2)

100m Farmer Walk

20 RKBS
20 MB Rollouts (total)
20 Ring Rows

200m Row
—–
Then To Finish. 7’
60m Front Rack Carry (SA)
6 MB Slams
AMRAP

SPECIALTY CLASSES

MUSCLE

First.
6 PBK (3”) Deadlift @60%
15 Plate Toe Touches
(x4)

Then.
10/s DB/KB Split Squat
20”/s SA High Plank
(x3)

Last.
6/s SL Tempo RDL (3030)
10/s Banded Rotations
(x3)

FIT

For 8’
5 Push Ups
6 Goblet Lunge Jumps
7 Butterfly Sit Ups

500m Run

For 8’
7 Plate GTO
6 Russian Twists
5 Lateral Hops

500m Run

For 8’
6 DB Curl & Press
10 Ring Rows
12 Sprinter Crunch

500m Run

WEDNESDAY

 

PSC

“Sam the Snowman”

For 6 Rounds
5 Hang Cleans
10 Butterfly Sit Ups
5 Chin Ups
10 Push Ups
5 Jump Overs
60m Bottoms Ups Carry

Then. For Time.
1000m Row

Performance Option: 3 Reps @80%

SPECIALTY CLASSES

MUSCLE

First.
10 DB Front Raise
10 Straight Arm Pull-Downs
10 BB Curls
(x3)

Then.
10 BB Strict Press
10 Pause Pull-Ups (1-2”)
10/s Band Internal Rotations
(x5)

Last.
10/s Supinated DB Curls
10/s Bus Drivers
15” Iso Pull-Up
(x3+)

FIT

Complete AFAP
300m Sprint

9:1
Chin Ups
DB Floor Press
KB Step Ups
MB Slams
Low Plank Hip Drop (per side)
200m Run

*If you finish early*
6 Push Ups
8 Fwd Lunges
10 Sit Ups
(x5 Rounds)

THURSDAY

PSC

“King Moonracer”

14-12-10-8-6-4
Bench Press
KB Side Lunge
Renegade Row
MB Slams
V-Ups
200m Run Every Other Round

SPECIALTY CLASSES

MUSCLE

First.
8 Pause (2”) Front Squats @60%
10/s DB Side Bend
(x3)

Then.
10-12-15
Front Squats
Side Plank Hip Taps (Per Side)
25” Iso Goblet Squat
(x3)

Last.
100m DB/KB Walking Lunge
(x1)

FIT

Complete AFAP
21-15-9
BB Row
KB FR Squat
180 Squat Jumps
300m Run

400m Row

40-30-20-10
BW Step Ups
Ring Rows
Tuck-Ups OR V-Ups
300m Run

400m Row

FRIDAY

Performance360 Training Pacific Beach Gym

PSC

“Clarice”

3×11’ Circuits (2’ Rest)
A:
6 BB RDLs
6/s Sprinter Crunches
6 KB Push Press
50m Sprint – 50m Jog

B:
10 BB Rows
5 Knees to Elbows
10 Gob Squat Jumps
Max Watt Bike Sprint

C:
10/6 Pull Ups
5 AB Rollouts
10 Gob Curtsy Lunge
30” Farmer Hold

SATURDAY

PSC: Crown Point 

12 Days of Christmas (35’ Cap)
1 100m Run/Row
2 Push Press
3 DB Front Squats
4 DB Curls
5 Renegade Rows
6 KB Pull Through
7 Goblet Squat
8 KB Lunges
9 KB Swings
10 Burpees
11 Supine Rows
12 Plate Flutter Kicks (per side)

 

PSC: Ocean Beach

For 35’
10cal Row
10 SB Squats
10 Push-Ups (adv: Ring Push-Ups)
8cal Bike
8+8 OH KB Swings + Goblet Squats
8/s DB Bench Row
5 Max Height Burpees
50m+50m Sprint + Jog

 

PSC: Bay Park

15-13-11-9
Goblet Squat Cleans
Plate Russian Twists (Per Side)
DB Curl & Press
100m Run

20 KB Swings
20/s Plate Flutter Kicks
10 DB Push-Ups
10 Two DB Rows
10 Lunge Jumps
8cal Bike AFAP
(x4)

Rest 2-3 Minutes

800m Run For Time

SUNDAY

YOGA:

9 am @ OB

9am @ CP

OPEN GYM: 

10 – 12 pm @ CP

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